Today, we’re turning the Tribe mic over to trainer and stretch extraordinaire Michelle, who’s going to make us stretch (and teach us how to do it in three minutes).

Stretching.

I know. You just finished class, you’re literally lying in a pool of your own sweat, your ab muscles are screaming because of those SADISTIC skimmers, and all you want to do is drink a gallon of water and take a hot shower. But, dear Triber, I promise if you stay four more minutes for the final stretch, your body will thank you.

Stretching is one of those things that tends to be pushed aside - we’re running around all day like crazy New Yorkers, and if we can sneak away for one hour to work out, it’s a miracle. A miracle that - if our busy selves can help it - will not involve wasting a minute on stretching. By the time we finish that final ab series, we’re looking to the next thing on our daily to-do lists. But stretching is just as important as any other element of class, especially if we’re looking to create lean muscles and to prevent injuries.

We realize that it often feels like we can’t even spare five minutes to stretch. But how about three minutes? Here are three absolutely necessary stretches that you can do in three New York minutes.

 

1. Achilles Tendon Stretch - Achilles tendons make me want to throw up. Seriously, every person in the Pellizzon family has severed their Achilles tendon at least once, so I always make sure to stretch mine out at the end of class. Literally, it’s my Achilles heel. (Just laugh.) This downward dog Achilles stretch is great for your calves, Achilles and lower back. Come into your downward dog, bend your knees just a bit, and reach your heels down toward the ground.

2. Forward Bend Shoulder Stretch - From sitting at a desk all day to carrying heavy bags around the city, our shoulders need a little TLC at the end of the day. Clasp your hands behind your back, bend your knees slightly and bend forward reaching your fists up toward the ceiling. Try to rest your body on your thighs and relax your lower back.

3. Heel to Knee Stretch - Scorpion series. I think that’s all that needs to be said about how tight our hips are. Cross your right heel over your left knee, keeping both feet flexed to protect your patellas. Walk yourself forward while keeping your butt on the ground.